5/20/2015

Midcoast CrossFit – CrossFit

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Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

(No Measure)

Mobility:

Shoulder smash

4 way banded stretch

Couch stretch

Scorpion stretch

Dynamic:

At your own pace (2 rounds of)

5 burpees

10 walking lunges

5 push-ups

10 jump squats

Metcon (No Measure)

Skill work:

6 min EMOM

10 D.U.

5 T2B or K2E or strict pull-ups

Remaining time rest

Metcon (Time)

6 rounds for time:

30 D.U. (60 singles)

4 HSPU (box)(hspu)(deficit)

12 T2B(K2E)

Finisher: 400 m run/row

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch